Monday 12/2/19

HonorFit 60

Strength

EXTENDED WARM-UP
EMOM x 8 MINUTES*
MIN 1 – :30 DB Bent Over Row / :30 Plank
MIN 2 – :30 Fast Singles or DU Practice / :30 Push-ups

Workout
BENCHMARK WORKOUT
“RANNIE”

FOR TIME
50-40-30-20-10*
Double Unders
Abmat Sit-ups

*400m Run After Each Full Round

SC 45

Strength/Skill

EVERY 1:15 x 7 SETS*
5 Back Squats

*Start at a light weight a build to a moderate weight.

Workout

FOR TIME
800m Run
25 Back Squats (95/65)
150 Double Unders
25 Back Squats
800m Run

-16:00 Hard Cap-

HonorFit 30

Workout

EMOM x 12 MINUTES
MIN 1 – 15/12 Cal. Bike
MIN 2 – 15 Burpees
MIN 3 – 20 Russian KBS

OPTIONAL FINISHER
TABATA
8 ROUNDS, :20 ON / :10 OFF
MVMT 1 – Plank KB Alt. Taps
MVMT 2 – Alt. Glute Bridge Alt. Marches

*Alternate b/t movements 1 & 2 for 8 rounds total.

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